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Workout of the day (WOD)

  • WOD – Saturday, 27/10/2018

    By admin | In CrossFit Rocks | on October 26, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Maintain a strong shoulder position and tight midline in your farmers carry !!! Warm-up Warm-up (No Measure) 2 minute couch stretch each leg 2 minute pigeon stretch each leg Running drills 3 rounds 20m toy soldier march 20m light jog 20m butt kicks 20m high knees 20m skips […]

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  • WOD – Friday, 26/10/2018

    By admin | In CrossFit Rocks | on October 25, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard The girls multi tasking reading the white board and doing GHD’s!! Warm-up Warm-up (No Measure) 2 minute bottom of squat 3 rounds 100m run 20m monster walks change stance every 5 metres 8 cossack squats GHD skill work Warm up to starting weight Metcon Metcon (Time) For time: […]

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  • WOD – Thursday, 25/10/2018

    By admin | In CrossFit Rocks | on October 24, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Get ready to lose your grip!!! Warm-up Warm-up (No Measure) Catalyst warm up 2 rounds 10/8 cal bike 20m walking lunges 15 V-up Metcon Metcon (Time) For time: 30 toes-to-bars 40 single-arm dumbbell snatches 50 dumbbell box step-overs 40 single-arm dumbbell snatches 30 toes-to-bars Men:22.5kg dumbbells, 24-in. box […]

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  • WOD – Wednesday, 24/10/2018

    By admin | In CrossFit Rocks | on October 23, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Get ready for an awesome day of lifting!! Warm-up Warm-up (No Measure) 1 minute each arm banded front rack 2 min each leg banded samson stretch 2 rounds 30 double unders/ single 10 russian kettlebell swings 5 inch worm push ups Burgener clean and jerk warm up Warm […]

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  • WOD – Tuesday, 23/10/2018

    By admin | In CrossFit Rocks | on October 22, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Row Row Row your boat….!!! Warm-up Warm-up (No Measure) 10 reps perfect stretch 3 rounds 20 second parallette L-st / h-tuck 30 second side plank right side 30 second side plank left Metcon Metcon (Time) Team series 2018 event 6 2 rounds for time of: 50-cal. row 25 […]

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  • WOD – Monday, 22/10/2018

    By admin | In CrossFit Rocks | on October 21, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Pat says ….. Bring on a fresh week of training !!!! Warm-up Warm-up (No Measure) 2 minute each arm trigger pec against rig 2 minute couch each leg 2 rounds 5 broomstick overhead squats with 5 second pause at the bottom 10 kip swings 30 double unders or […]

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  • WOD – Saturday, 20/10/2018

    By admin | In CrossFit Rocks | on October 19, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 reps perfect stretch 3 rounds 200m row 10 single leg KB romanian deadlifts 5 reps on each leg 10 KB single arm bent over rows each arm 20 second hanging l-sit or h-tuck Warm up weight for workout do 2 mini rounds or […]

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  • WOD – Friday, 19/10/2018

    By admin | In CrossFit Rocks | on October 18, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Bet you cant jump as high as Sus on your double unders !!! Warm-up Warm-up (No Measure) 2 minute trigger pec each side 2 minute banded samson 2 rounds 10 thoracic bridges 20 hollow rocks 20m bear crawl 20m overhead plate carry Warm up weights for overhead lunge […]

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  • WOD – Thursday, 18/10/2018

    By admin | In CrossFit Rocks | on October 17, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard The movement everyone loves to hate ….BAR FACING BURPEES!! Warm-up Warm-up (No Measure) 2 minute banded hip distraction each leg 2 trigger hips each side 3 rounds 200m run 15 box jumps 10 V-ups 10m inch worm push up Metcon Metcon (AMRAP – Reps) Team series 2018 event […]

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  • WOD – Wednesday, 17/10/2018

    By admin | In CrossFit Rocks | on October 16, 2018

    CrossFit Rocks – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 minute couch stretch each leg 1 minute banded front rack each side 7 minutes teams of 3 bike switch 8/5 3 rounds Empty barbell 5 Deadlifts 5 high hang power clean 5 front squats 5 high hang squat cleans 10 minutes to build […]

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